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@DFP
It will not really do anything specific to your knee to prevent clicking & noise. If the ache is coming from inflammation it may help.
The particular sorts of omega-3 fatty acids will help reduce soreness/inflammation.
I have reoccuring tendonitis on my hamstring, I take cod liver oil and it helps loads. It is comparable to taking ibuprofen, but has additional benefits of course. It contains essential fats that you may not be getting elsewhere, and because it will help rebalance your omega-3 to omega-6 ratio. You may feel some general improvement to "vitality" and health because of various numerous functions.
The connective tissues & cartilage in your body is made of a lot of collagen. Vitamin C (ascorbic acid) and Calcium are both needed to create the collagen. Some people believe taking large quantites helps with joint health. Before Soperiva starts yelling at me, Im not going to claim this as proven fact. Just look it up. Glucosamine may also help, if it is a cartilage type problem you are having.
The best thing you could do for your knee would be to strengthen the muscles & connective tissues involved with a nice anatomically correct strength exercise like deadlifts or the back squat. Both of these will not only strengthen muscle, bone, tendons, ligaments and such. But also improve flexibility, posture, patella tracking and more.
Cycling and such activities cause imbalances in your muscles and do little to keep your flexible or strengthen the joints & connective tissues. You can try running if you are scared of strength training, but your pain would get worse before it got better, if at all. Because you may have poor pattellar tracking, ITBS, shallow throchlear grooves, and worn out/thin cushioning. If you are not a skilled experienced runner, your technique will be terrible giving you more pain such as what happens with shin splints.
Loading the area with something like a deadlift, is fine to do even if you have severe athritis. It will strengthen & improve things in many ways without the jolts, impacts and pain.
Like Soperiva already said, stretching is a good idea. Especially some form of massage or foam rolling.